February 23rd-29th, 2020

Weekly Practice Schedule

February 23rd-29th, 2020

All practices will run as scheduled this week. Please CLICK HERE to visit our website, and view the MAC weekly practice schedule.


1. South Lyon meet is coming up: Saturday, March 7th 2020.  For complete details, and to register visit: MichiganMasters.com

2. Mark your calendar for our home meet – the Milford Meltdown (meters meet) Saturday, March 14th.  A detailed email will be coming your way soon.  For meet details, and to register visit: MichiganMasters.com

3. STATE MEET 2020.  This week coach Kris sent out State Meet Info Email #2. All things MAC State Meet 2020 can be found on our website: Top navigation tab: State Meet 2020, including a copy of the info Emails.  Please let us know your RELAY AVAILABILITY at www.milfordathleticclub.org. We use a Google Doc for you to fill out availability for the two relays on Saturday and two relays on Sunday. The password to access this document is: macswimmers. It typically does not work well on mobile browsers. If you plan on attending the meet we need you for relays – it is how we score points, win the meet and retain our State Championship title! It is also a great way to meet teammates and probably are the highlight events of the meet.

4. Practices on Thursday March 5th and Friday March 6th will be at Lakeland HS due to a closure for the Robotics Competition at MHS. Saturday practice March 7th will be cancelled for the same reason.

5. Morning practices will be at Lakeland High School…  Monday – Thursday the week of March 9th-12th, 2020. The location for Friday March 13th isTBA.

Swimmer of the Week:

Steve Hertz

I am 62, retired regional sales manager for a cutting tools company. Also retired from a second job as a Farrier (think horseshoes). I am married to fellow MAC swimmer Barb Hertz. Together we have two grown daughters. I have been around the water my whole life but never swam the length of a pool until 9 months ago. To me the water was for going fast in a boat. I built me first racing hydroplane in the 4th grade and started racing at age 9. Boat racing became my life. At age 22 my passion switched to designing and building wind surfing boards, then sea kayaks and finally rowing shells.

Today we live in Milford with our 3 horses, 20 chickens, 3 cats and 3 turkeys. I love cross country skiing, downhill skiing, horseback riding, motorcycle and bicycle riding, flying powered paragliders, racing cars in auto cross and are currently building a pro rally team with my son-in-law. Over the years Barb has encouraged me to join MAC. Recently I have gotten to know some of the great friends she has made and it started to become tempting but…… there was that whole not knowing how to swim issue…. You are not too old; you don’t have to know how to swim. We will teach you and it will be fun, MAC people said. Well dam if they weren’t right. The coaches are so helpful in pointing out everything I am doing wrong…… and the list is long.  I would not have it any other way.  Great coaches and great people, I am hooked

Be brave enough to suck at something new

MAC Swimmers are the greatest advertisements of all! We love how you share your stories on social media, with friends, etc. We would like to share your stories as well. Each week we will highlight a MAC Swimmer so we can learn more about the team.

Weekly Featured Workout:

Sprint Fever400 (75sw, 25 Kick on BK streamline position)


4×25 right leg kick w/snorkel (start easy, work technique) Des 1-4 @ :10rest

4×75 left paddle, right zoomer build and descend to 100 pace :10sec wall kick

100 (75FR OverKick Low s.c., 25BK)

4×25 left leg kick w/snorkel (start easy, work technique) Des 1-4 :10rest

4×75 right paddle, left zoomer build and descend to 100 pace :10sec wall kick

100 (75FR OverKick Low s.c., 25BK)


1×50 25 Drill, 25 Scull


4×25 Sprint Pull with buoy at your ankles on :30/:35/:40


1×50 25 Drill, 25 Scull


4×25 Sprint Swim w/zoomers @:30/:35/:40


1×50 25 Drill, 25 Scull


2×50 Sprint Kick w/board and snorkel @1:15


1×50 25 Drill, 25 Scull


2×50 Sprint Pull w/bouy at ankles on 1:00


1×50 25 Drill, 25 Scull


2×50 Sprint w/zoomers @1:00


1×50 25 Drill, 25 Scull


1×75 Sprint Kick w/board & Snorkel @2:00


1×75 Drill 3/3/6


1×75 Sprint Pull w/buoy at your ankles @1:00


1×75 Drill 3/3/6


1×75 Sprint Swim w/zoomers @1:30


1×50 Drill 3/3/6


8 x 25 Sprint swim (HOLD 100 pace) @1:00


100 Drill 3/3/6


100 Sprint Swim from a Dive





Countdown to State Meet Begins!

Friday-Sunday, March 27-29, 2020
East Kentwood High School
Kentwood, Michigan

MAC Team information can be found on our website:  CLICK HERE

Swim Your Way to Bronze, Silver and Gold!

Earn Bronze, Silver and Gold medals by swimming events in practices, at meets, and at the 2020 State Meet. You can set goals to challenge yourself, race against teammates and even participate in our Medal Ceremony next spring! For complete details, visit our website – CLICK HERE


CLICK HERE to download a printable PDF worksheet, to keep track of your MAC Olympics progress, events and times, in addition to writing on the banner on the pool deck.

Spread The Word:

Share the fun and fitness we have created at MAC!.  We now have a flyer available on deck. It gives details about MAC and MAC Lite. Thank you for being a part of the MAC Family!  To view the flier, CLICK HERE for a printable PDF.

Upcoming Events:

Saturday, March 7th, South Lyon Spring Swim Meet

Saturday, March 14th, Milford Meltdown Swim Meet

Friday-Sunday, March 27-29, Michigan State Championship Meet in Kentwood, MI.

Team Communication:

We use REMIND app/website, to send out last minute schedule changes, or messages. To sign up, and for more information – CLICK HERE

Coach Contact Info:

Dianne: h2oranger@hotmail.com
Kris: macswimgoblue@gmail.com
Jim: jimjtg@icloud.com
Maria: carpelacusnatavi@gmail.com
Melissa: jrichardson90@comcast.net

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